Category: Competition

Pre Class: 1) Hang Clean + Clean: 5 sets Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week. 2) Jerk Dips: 4 sets of 3 Warm-up as needed. Rest 60 seconds between sets. 110%+ of your 1RM Jerk. Gaol is heavier than last week. 3) Pause Back Squat: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. 3 second Pause in the bottom. Goal is heavier than last week. 4) 20 minute EMOTM: Odd, Chest-to-bar Pull-ups, Even, Push Press x 3 reps Chest-to-bar Pull-ups pick a rep count you can maintain, goal should be to work towards Butterfly if you don’t have them. Push Press start at 60% of your 1RM, build as heavy as deemed fit. Class: 5) 5 rounds – 3 minute AMRAP – 1 minute Rest: 3 Strict Handstand Push-ups 6 Power Snatch 115/75 9 Burpee Lateral…

* Athlete Contracts Due August 1st. Click HERE for more info. If contracts aren’t in by August 1st, you’ll be bumped into the new pricing structure. Pre Class: 1) Strict Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds  between sets.Additional load is now from Cycle 2, 3, and 4. Add additional load to each of today’s working sets. WOD: 2) Deadlift: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional load is now from Cycle 2, 3, and 4. Add additional load to each of today’s working sets. Last set should be Touch-and-Go, if you are to rest you must rest at the Hang position, no resting the bar on the floor. 3) Single Leg KB Deadlift: 3 sets of 12/side Warm-up as needed. Rest 90…

* Athlete Contracts Due August 1st. Click HERE for more info. If contracts aren’t in by August 1st, you’ll be bumped into the new pricing structure. Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also…

* Athlete Contracts Due August 1st. Click HERE for more info. Pre Class: 1) Front Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4.  2) Jerk: 1 Rep EMOTM x 20 sets Warm-up as needed. Start as 60% of your 1RM. Build as heavy as deemed fit. Class: 3) Bench Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. Use a spotter and push the reps to failure, ideally do a negative to cap off your set. 4) Seated Dumbbell Strict Press: 4 sets of 8 Rest 90-120 seconds between sets. Goal is heavier than last cycle. 5) 3 rounds AQAP:…

* Athlete Contracts Due August 1st. Click HERE for more info. Pre Class: 1) 20 minute EMOTM: Odd, Ring Muscle-ups, Even, 10 Box Jumps Overs @ 24/20 If you don’t have a Ring Muscle-up don’t sub a Bar Muscle-up, work on the Ring Muscle-up. Box Jumps Overs can be anyway, anyhow, work on what is fastest. WOD: 2) Snatch: 1 Rep EMOTM x 15 minutes Start around 60% of your 1RM. Build as heavy as deemed fit. All reps should be full squat. 3) Clean and Jerk: 1 Rep EMOTM x 10 sets Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk. 4) 7 minute AMRAP: 7 Toes-to-bar 14 Wall Balls 20/14 Extra Work: 5) Hip Extension: 75 for time Keep track of total time and sets to complete. 6) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 7) Run:…